15-07-2022

FITNESS

STRENGTH
3 sets of
16(8+8) split squat 1+1/4
6 partner nordic hamstring ( 6 each partner)
30” wallsit weighted

rest 1:30”

skill: ring muscle up

wod
Amrap 6′
3 ring muscle up /6 ring pull ups
5 burpee box jumps
7 hspu / pike push ups

rest 1′

repeat

BURNOUT

TEAM OF 2
30 minutes
Buy in:
-150 partner wallballs
-1500m run together

*remainig time as AMRAP*
(I GO YOU GO)
-16 one arm snatch
-8 burpees over DB
-4 HRPU